It was also named the best overall diet by the “U. Standing for Dietary Approaches to Stop Hypertension, the plan aims to help you prevent and treat high blood pressure by lowering your intake of sodium, fat, saturated fat and cholesterol. DASH diet followers are encouraged to consume plenty of whole grains, lean protein, nuts, seeds, legumes, low- or nonfat dairy, vegetables and fruits, like avocados. While you’re on the DASH diet, you’re instructed to consume at least four or five servings of fruit each day. Unlike some weight-management programs that count avocados as a fat, the DASH diet defines avocados as a fruit, because they are a rich source of fiber and the minerals potassium and magnesium. A high intake of these nutrients is linked to a decreased risk of high blood pressure, says the Colorado State University Extension. The DASH diet guidelines define 1 ounce of avocado as a fruit serving. Each ounce of avocado supplies 2 grams of fiber, milligrams of potassium and 9 milligrams of magnesium. Johns Hopkins Medicine adds that another reason avocados are recommended for people on the DASH diet is their high concentration of monounsaturated fat. Eating plenty of monounsaturated fats can help lower your risk of cardiovascular disease and stroke.
Mix all the ingredients except the chicken in a large bowl. Add the chicken to the mixture and coat evenly. Cover the bowl and refrigerate for 30 minutes. Remove the chicken from the marinade and discard the marinade. Sprinkle the chicken with salt and pepper. Add the oranges, onion and cilantro. Season with salt and serve on top of the chicken. Remember to discard the marinade to protect against cross-contamination. Citrus containing recipe.
The Dietary Approaches to Stop Hypertension DASH diet is an eating plan based on eating plenty of fresh fruits and vegetables, and choosing lean proteins, low-fat dairy, beans, nuts, and vegetable oils, while limiting sweets and foods high in saturated fats. A recent study published the American Journal of Preventive Medicine found that men and women younger than 75 who most closely followed the DASH diet had a significantly lower risk of heart failure compared to study participants who did not follow the DASH diet. Currently, about 5. This latest study adds to established research linking the DASH diet with heart health. Importantly, the DASH trial represented a broad spectrum of men and women, including racial and ethnic minorities from a variety of socioeconomic levels. In a second study, researchers added a low-sodium modification to the DASH diet. In this trial, participants following a DASH diet were randomized to receive 3,, 2,, or 1, milligrams mg of sodium per day. Find them on our website along with lots of DASH-friendly recipes!